Bootcamp
Friday, July 14th 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Negative Push-Ups
Ring Rows
KB Sumo Deadlifts
Double Under Skill Work:
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Negative Push-Ups
Ring Rows
KB Sumo Deadlifts
Double Under Skill Work:
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
Bathroom Break and Scaling Options:
Strength
DB Strict Press
Build to a Heavy 15 Reps in 10 Minutes
DB Strict Press
Build to a Heavy 15 Reps in 10 Minutes
DB Strict Press
WOD
Workout Format
For Time (20 Minute Time Cap)
Competitive
50-40-30-20-10
Double Unders
Burpees Over Rope
Double Unders
Burpees Over Rope
Performance
90-70-50-30-10
Single Unders
50-40-30-20-10
Burpees Over Rope
Single Unders
50-40-30-20-10
Burpees Over Rope
Lifestyle
50-40-30-20-10
Single Unders
25-20-15-10-5
No Push-up Burpees Over Rope
Coaches' Notes: Chip Away at the Burpee Reps, and Bust Through the Double Unders Unbroken if You Can.
Single Unders
25-20-15-10-5
No Push-up Burpees Over Rope
Coaches' Notes: Chip Away at the Burpee Reps, and Bust Through the Double Unders Unbroken if You Can.
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Crossbody Shoulder Stretch
Single Leg Calf Stretch
Single Arm Doorway Stretch
Crossbody Shoulder Stretch
Single Leg Calf Stretch